Managing stress due to involuntary job loss
The following information is provided by the Washington State Employee Assistance Program (WA EAP) to support employees following notice of furlough or layoff.
It’s normal to feel a sense of loss when your job is impacted due to circumstances beyond your control. You may experience heightened anxiety, increased uncertainty and feel a little lost without your daily work. It is important to remember that the furlough or layoff is not your fault or a reflection on your work performance.
Acknowledge your feelings. Let yourself feel what you feel and find a healthy way to release some of the emotion. Physical activity, writing down your thoughts or talking with others can help let this energy out and prevent the distraction of negative thoughts and self-defeating behaviors.
Reflect and refocus. It’s important to remind yourself what you are grateful for, and express gratitude, such as “I still have my ability to think, my special talents and my aspirations. I’m grateful for my relationships.” Take an unrushed walk or a bike ride or a quiet activity to ask yourself some powerful questions, such as “What opportunities do I have during this time? How will I take advantage of those opportunities? What does my ideal week look like? What could I do to realize that? Who could help with that?”
Plan. Start thinking about what you want to focus on during this time. Piece together a plan outlining what you would like to accomplish and how you might do it. For example, you may have been thinking about creating a blog for years; now you have time to really concentrate on this project. Establishing short term and long-term goals and structure can give you greater control over your next steps. Involving your family or friends (using social distancing, of course) adds accountability and fun.
Get into action. Put your plan into action. If you are finding it hard to start, work backwards from your goal until you find something small enough that you can do the next day or the next week. Identifying the first steps and finding the right people for encouragement and support will help you realize your goal.
Immediate things you can do
Don’t panic. It is likely your initial reaction to the announcement was shock, even though you may have known it was possible or understand the reasons for work reduction. You may have trouble concentrating and feel a little anxious. You may be angry or sad.
Give yourself time to think about your situation. Sometimes we react emotionally and wish we had not done what we did or said what we said. You may be hurt, but don’t do something you’ll regret. Instead, take a timeout. It works for the pros on the field and it can work for you. Give yourself time to plan your strategy—you’ll come out ahead.
Stay in control. Try to label your feelings and if you feel you might lose control and do something harmful to yourself or others, get help. UW SafeCampus is available..
While you are on furlough
Take care of yourself. Get enough rest and eat regular meals. Your sleep and healthy eating give you the energy you need to put your plan into action.
Maintain your daily routine. This will also give you a feeling of control over your life. Healthy routines promote mental health and provide structure to each day.
Be honest with your family. As difficult as it might be, share important information with your spouse or partner. Recall your first reaction; remember how you felt. Your partner probably feels the same way. They may feel anger, shock or even betrayed. That’s ok. This is a difficult time for families and giving each other more support and more grace can strengthen these relationships.
Share your feelings with your family. Let them know how you’re doing and how you feel as you are moving forward and that you need their support. Include your children in this process. It will ease their fears and they can learn from your example.
Set short-term goals. Get something accomplished around the house. Get a small project out of the way. Accomplish short-term goals. You’ll feel better for it.
Be sensitive to your stress levels. If you feel particularly stressed, take a walk or do something to relieve your tension. Find a space at home where you can exercise. Try to cut down on caffeine and alcohol. They can add to your stress level.
Realize there will be ups and downs. When your emotions are charged up, what may usually be minor bumps in the road may take on undue significance.
Recharge. Make the most of the time you have to recharge yourself before starting something new. Listen to music; read a book; complete an online training or take time to journal your thoughts.
Give yourself permission to feel. Express your feelings as they arise. Take time to cry, if needed. Don’t repress any recurring thoughts or emotions. Talk with others about how you feel. Write your thoughts down. Negative thoughts and emotions will diminish over time.
Find someone you trust. Call a family member or close friend to share what you’re going through. Remember that they care about you. Talking about it will help you move through stages of coping more smoothly.
Practice relaxation and meditation. Find some quiet. You can’t always get away from a situation, but you can visualize a quiet scene or a walk along the beach. Such visualization will give you a break from stressful periods.
Take one thing at a time. At this time, any ordinary workload may seem overwhelming. Do not overwhelm yourself by over-tasking. Perform one task at a time.
Allow extra time. This will help reduce pressure. If you usually plan half an hour to complete a task, schedule forty-five minutes to complete it. Do the best you can. Don’t be too critical of yourself.
Create a positive environment. Surround yourself with things you enjoy, such as music, nature, or a space for creativity.